Video wird geladen...

Video konnte nicht geladen werden

Zur Startseite

The MAG grip lat pulldown attachments are legit. Especially this close grip one which smashes the lats to bits. Elbow tucked, scrape elbow against rib cage and imaging driving elbows into back pocket. Big fan!

CoachFHM's profile picture

Francis Melia

96,086 subscribers

60,068 Aufrufe • vor 5 Monaten •via X (Twitter)

Gesundheit & WellnessBildungSport
LIVE

Anya Rossi• Live Now

Private livecam show

0 Kommentare

Keine Kommentare verfügbar

Kommentare vom Original-Post werden hier angezeigt

Ähnliche Videos

Big fan of close grip pulldowns for lats. Cuing “elbows into back pocket” with this one. “Scrape elbows against ribcage” is also another legit cue.
1:07

Big fan of close grip pulldowns for lats. Cuing “elbows into back pocket” with this one. “Scrape elbows against ribcage” is also another legit cue.

Francis Melia

20,976 Aufrufe • vor 3 Monaten

Neutral grip pulldowns for lats. Big fan of this attachment/movement in general. Cues for me are “drive elbows into back pocket” and “scrape elbows against ribcage” Legit!
0:53

Neutral grip pulldowns for lats. Big fan of this attachment/movement in general. Cues for me are “drive elbows into back pocket” and “scrape elbows against ribcage” Legit!

Francis Melia

18,615 Aufrufe • vor 2 Monaten

This video is showing *4 different lat pulldown attachments* and which part of the back each one 1. *4 attachments. 4 back targets.* 2. *Build a wider, thicker back* Close grip → Mid back | Rope → Teres | V-bar → Lower lats | Wide bar → Outer lats 3. *Lat pulldown breakdown* 🔥
0:35

This video is showing *4 different lat pulldown attachments* and which part of the back each one 1. *4 attachments. 4 back targets.* 2. *Build a wider, thicker back* Close grip → Mid back | Rope → Teres | V-bar → Lower lats | Wide bar → Outer lats 3. *Lat pulldown breakdown* 🔥

FITNESS WORLD💪✌

219,470 Aufrufe • vor 8 Tagen

Wide Grip Tricep Extensions, targets the long head of the Tricep (the one closest to your body and rund to the top of the tricep) Using a wider-than-shoulder grip, keep elbows fixed at your sides and fully extend the arms, squeezing the triceps at the bottom. I have a little too much elbow movement here. Stay Stronk!! #strengthtraining #gaybear
1:56

Wide Grip Tricep Extensions, targets the long head of the Tricep (the one closest to your body and rund to the top of the tricep) Using a wider-than-shoulder grip, keep elbows fixed at your sides and fully extend the arms, squeezing the triceps at the bottom. I have a little too much elbow movement here. Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

20,211 Aufrufe • vor 3 Monaten

The back is the most important muscle in your body. Doing Lat pulldowns helps your back posture itself to keep your body upright. I personally do pulldowns every upper body day to make sure that my back is strong and healthy so that I can move around and do activities consistently. The wide grip pulldown emphasizes the width of your back and the close grip pull down emphasizes the lower lats (shapes your waist) and thickness of your back. I suggest doing both just to make sure that you’re not too wide or too thick.😉 Have an amazing day 🖤
0:24

The back is the most important muscle in your body. Doing Lat pulldowns helps your back posture itself to keep your body upright. I personally do pulldowns every upper body day to make sure that my back is strong and healthy so that I can move around and do activities consistently. The wide grip pulldown emphasizes the width of your back and the close grip pull down emphasizes the lower lats (shapes your waist) and thickness of your back. I suggest doing both just to make sure that you’re not too wide or too thick.😉 Have an amazing day 🖤

PrincessFromBabylon

45,472 Aufrufe • vor 1 Jahr

Started doing Lat Pulldowns this way after seeing Nate's post and I love it I already do a few different regular pulldown movements in my split This way hits the lats way different Had to really lower the weight Keeping abs tight is the big cue Big fan
0:41

Started doing Lat Pulldowns this way after seeing Nate's post and I love it I already do a few different regular pulldown movements in my split This way hits the lats way different Had to really lower the weight Keeping abs tight is the big cue Big fan

💯Mike Appy aka Crema💯

47,293 Aufrufe • vor 21 Tagen

Pujols sharing his feel of the back elbow turning into the rib cage Can be a useful feel for pushy hitters who don’t get the barrel turned soon enough ↪️ Over 700 home runs of wisdom in this segment. One of the several great things Albert shared on MLB Network
0:25

Pujols sharing his feel of the back elbow turning into the rib cage Can be a useful feel for pushy hitters who don’t get the barrel turned soon enough ↪️ Over 700 home runs of wisdom in this segment. One of the several great things Albert shared on MLB Network

Jake Scott

90,832 Aufrufe • vor 1 Jahr

I've said it before and I'll say it again: The neutral-grip lat pulldown is by far my favorite variation. I'm able to connect best with it - try to keep shoulders pinned down (think: keep shoulders away from ears) - intentionally reach up on the eccentric (but be sure to keep load on lats) - drive elbows into hips, DONT think: "I need to pull this bar down" - I like to pretend my entire lat is a 3 inch piece of string that goes from the top of my lat to the very top of my arm, and just try to contract that small area (see picture)
0:33

I've said it before and I'll say it again: The neutral-grip lat pulldown is by far my favorite variation. I'm able to connect best with it - try to keep shoulders pinned down (think: keep shoulders away from ears) - intentionally reach up on the eccentric (but be sure to keep load on lats) - drive elbows into hips, DONT think: "I need to pull this bar down" - I like to pretend my entire lat is a 3 inch piece of string that goes from the top of my lat to the very top of my arm, and just try to contract that small area (see picture)

MM

101,041 Aufrufe • vor 6 Monaten

The Wide Grip Lat Pull-Down is one of the BEST Lat exercises there is Few exercises even come close to it for building the Lats My execution tips: - drive elbows toward hips/pockets - don’t overextend at the top - keep chest tall - set the thigh pads so there is as small a gap between the pads & your thighs as possible - move the concentric explosively (but make sure you still have control of the load) - control the eccentric (2-3 seconds is probably good) PS…Setup and execution matter much more than feeeeeeeel
0:28

The Wide Grip Lat Pull-Down is one of the BEST Lat exercises there is Few exercises even come close to it for building the Lats My execution tips: - drive elbows toward hips/pockets - don’t overextend at the top - keep chest tall - set the thigh pads so there is as small a gap between the pads & your thighs as possible - move the concentric explosively (but make sure you still have control of the load) - control the eccentric (2-3 seconds is probably good) PS…Setup and execution matter much more than feeeeeeeel

Dean Turner

104,186 Aufrufe • vor 8 Monaten

Another one of my favorite shoulder exercises is the underhand db raise For me, this hits the entire deltoid better than overhand grip, especially the back I like to do a moderate weight for reps and “junk volume” and really push the blood into my shoulders and chase the pump
0:21

Another one of my favorite shoulder exercises is the underhand db raise For me, this hits the entire deltoid better than overhand grip, especially the back I like to do a moderate weight for reps and “junk volume” and really push the blood into my shoulders and chase the pump

BowTiedYukon

67,503 Aufrufe • vor 1 Jahr

I already said the Ruger LCP Max was one of the best pocket guns on the market. And I meant it. But then Ruger and Magpul teamed up and dropped the LCP Max with the Magpul EHG grip module… and now I might have to take it back. Not because the original LCP Max got worse. Because this new version makes it feel like a rough draft. The LCP Max already solved the biggest problems with the old pocket .380 formula: better capacity, better sights, better recoil, and a gun small enough to disappear in your pocket while still giving you 13+1 rounds of .380. But the Magpul grip changes the entire feel of the gun. The texture, the traction, the extended grip, the way it locks into your hand — it makes this little pocket pistol noticeably easier to shoot and control. The original LCP was a “get off me” gun. The LCP Max became a “stay the hell away from me” gun. This new Magpul EHG version feels like the LCP Max finally went to the gym. So if you pocket carry, or you’ve been thinking about getting an LCP, this might be the one to put your hands on first. Because that grip might sell it all by itself.
2:03

I already said the Ruger LCP Max was one of the best pocket guns on the market. And I meant it. But then Ruger and Magpul teamed up and dropped the LCP Max with the Magpul EHG grip module… and now I might have to take it back. Not because the original LCP Max got worse. Because this new version makes it feel like a rough draft. The LCP Max already solved the biggest problems with the old pocket .380 formula: better capacity, better sights, better recoil, and a gun small enough to disappear in your pocket while still giving you 13+1 rounds of .380. But the Magpul grip changes the entire feel of the gun. The texture, the traction, the extended grip, the way it locks into your hand — it makes this little pocket pistol noticeably easier to shoot and control. The original LCP was a “get off me” gun. The LCP Max became a “stay the hell away from me” gun. This new Magpul EHG version feels like the LCP Max finally went to the gym. So if you pocket carry, or you’ve been thinking about getting an LCP, this might be the one to put your hands on first. Because that grip might sell it all by itself.

Colion Noir

40,507 Aufrufe • vor 2 Monaten

3 common lat pulldown mistakes piers morgan is making: 1. He’s doing partial reps. By skipping the stretch at the top, he’s missing the most important part for muscle growth. 2. He’s not super well locked into the seat. That’s why his butt is popping up and down a bit. This instability means less stimulus on the back per rep. 3. I don’t think he’s pushing close enough to failure. Based on the fact that his reps didn’t start to grind (slow down) toward the end, he probably had at least 4 or 5 reps left. He’s still pushing himself though, and this is hard enough to build some muscle. Just not close enough to failure for maximum gains. 3 things he’s doing well: controlling the negative, driving his elbows down (to engage the lats) and not excessively swinging back and forth. This technique will definitely build muscle, and any training is better than no training 💪🏼
0:31

3 common lat pulldown mistakes piers morgan is making: 1. He’s doing partial reps. By skipping the stretch at the top, he’s missing the most important part for muscle growth. 2. He’s not super well locked into the seat. That’s why his butt is popping up and down a bit. This instability means less stimulus on the back per rep. 3. I don’t think he’s pushing close enough to failure. Based on the fact that his reps didn’t start to grind (slow down) toward the end, he probably had at least 4 or 5 reps left. He’s still pushing himself though, and this is hard enough to build some muscle. Just not close enough to failure for maximum gains. 3 things he’s doing well: controlling the negative, driving his elbows down (to engage the lats) and not excessively swinging back and forth. This technique will definitely build muscle, and any training is better than no training 💪🏼

Jeff Nippard

151,578 Aufrufe • vor 1 Jahr

The muscle group that makes men over 40 look old from behind: Rear delts. It's pretty easy to spot if this applies to you. Just stand side on in front of a mirror. You'll notice your shoulders will be rolled forward, likely your head is forward too, and your posture resembles something akin to Quasimodo. And you shouldn't be surprised. This is what happens after 25 years of pressing and desk work training the FRONT of your shoulder while the back of it did nothing. Every push you've ever done pulled your shoulders forward. Almost nothing you've done pulls them back into the socket. The fix I use (and recommend to clients too)? Seated single arm rear delt row with a high elbow and a roller squeezed between the knees. Why each piece matters: High elbow = this is what separates it from a normal row. Elbow travels out and up, in line with the rear delt fibers. Row with a tucked elbow and your lats take over. Lats are already strong. That's not the target. Seated + roller squeeze = pelvis anchored, ribs stacked, spine can't lean back to cheat the weight up. The rep comes from the shoulder, not momentum. No squeeze, and the lean-back creeps in by rep six. Single arm = most men over 40 have one shoulder blade that sits lower and works worse. Bilateral rows let the good side carry it. One arm at a time, the weak side gets found out and fixed. Cable = tension through the whole arc, including the stretched position in front of your body where the rear delt actually needs work. The rear delt pulls your arm back in line with your body. Train it and your shoulders sit where they did at 30. You'll find your shirts hang differently and you'll command a more assertive posture in board meetings and Zoom calls. Remember... User a lighter weight, high elbow and feel the back of the shoulder do the work. Most guys never have.
1:45

The muscle group that makes men over 40 look old from behind: Rear delts. It's pretty easy to spot if this applies to you. Just stand side on in front of a mirror. You'll notice your shoulders will be rolled forward, likely your head is forward too, and your posture resembles something akin to Quasimodo. And you shouldn't be surprised. This is what happens after 25 years of pressing and desk work training the FRONT of your shoulder while the back of it did nothing. Every push you've ever done pulled your shoulders forward. Almost nothing you've done pulls them back into the socket. The fix I use (and recommend to clients too)? Seated single arm rear delt row with a high elbow and a roller squeezed between the knees. Why each piece matters: High elbow = this is what separates it from a normal row. Elbow travels out and up, in line with the rear delt fibers. Row with a tucked elbow and your lats take over. Lats are already strong. That's not the target. Seated + roller squeeze = pelvis anchored, ribs stacked, spine can't lean back to cheat the weight up. The rep comes from the shoulder, not momentum. No squeeze, and the lean-back creeps in by rep six. Single arm = most men over 40 have one shoulder blade that sits lower and works worse. Bilateral rows let the good side carry it. One arm at a time, the weak side gets found out and fixed. Cable = tension through the whole arc, including the stretched position in front of your body where the rear delt actually needs work. The rear delt pulls your arm back in line with your body. Train it and your shoulders sit where they did at 30. You'll find your shirts hang differently and you'll command a more assertive posture in board meetings and Zoom calls. Remember... User a lighter weight, high elbow and feel the back of the shoulder do the work. Most guys never have.

Simmo

35,522 Aufrufe • vor 18 Tagen

A wide grip upright row is one of the more useful but misunderstood exercises people do (or don’t do). It’s not a trap exercise (although some traps are involved for sure). It’s a side delt exercise. Don’t think about pulling the bar up with your hands. Think about driving the elbows out and up. It’s a lateral raise, but holding a bar…. My clients often get confused when I explain it that way. But if you can disassociate from “pulling up” and associate with driving elbows out and up you’ll engage and feel exactly where it’s supposed to hit. Elbows should finish a few inches above the delts. Notice I’m using straps? It’s not because I NEED them. My grip isn’t going to fail on these with 50 lbs. I’m using straps so that I can relax the hands and forearms and only think about my elbows. It helps. I like these for higher reps although you can absolutely go heavier on them which is one advantage of these over lateral raises.
1:27

A wide grip upright row is one of the more useful but misunderstood exercises people do (or don’t do). It’s not a trap exercise (although some traps are involved for sure). It’s a side delt exercise. Don’t think about pulling the bar up with your hands. Think about driving the elbows out and up. It’s a lateral raise, but holding a bar…. My clients often get confused when I explain it that way. But if you can disassociate from “pulling up” and associate with driving elbows out and up you’ll engage and feel exactly where it’s supposed to hit. Elbows should finish a few inches above the delts. Notice I’m using straps? It’s not because I NEED them. My grip isn’t going to fail on these with 50 lbs. I’m using straps so that I can relax the hands and forearms and only think about my elbows. It helps. I like these for higher reps although you can absolutely go heavier on them which is one advantage of these over lateral raises.

Andy Baker

32,490 Aufrufe • vor 1 Jahr

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.
1:09

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

Dan Go

1,340,930 Aufrufe • vor 3 Jahren

⚾️ FULL EXPLANATION OF HOW THE ELBOW HANDLES STRESS When you throw a baseball, the inside of your elbow gets hit with a big pulling/gapping force. Your body has three main ways it protects the elbow from that stress. Think of it as three layers of protection working together every time you throw. ✅ Radiocapitellar Joint Compression As the inside of your elbow tries to gap open during a throw, the outside of the joint compresses. The radius and humerus on the lateral side press together, creating a physical barrier that limits how far the elbow can open into valgus. ✅ Forearm Musculature All the forearm muscles that attach to the inside of the elbow help shield it. They anchor to the medial epicondyle and act as active stabilizers during the throw. This group includes the pronator teres, FCU, FCR, FDS, and palmaris longus. The simple takeaway is that the stronger/stiffer these muscles are, the more support they provide to the UCL. Training them through finger flexion, wrist flexion, ulnar deviation, and pronation is extremely effective. ✅ Ulnar Collateral Ligament Whatever force is not absorbed by joint compression and the forearm muscles ends up on the UCL. A UCL on its own can only tolerate roughly 35 newton meters before failure, yet every pitch produces FAR MORE than that. This highlights how essential those first two protective systems really are. 🎯 Conclusion In the big picture, your bones and your ligament offer a set, mostly fixed level of protection. They are important, but they cannot be dramatically changed. Your forearm musculature, on the other hand, is highly trainable. It can get stronger/stiffer pretty quickly and make a meaningful difference in how much stress your elbow can safely handle. If you are looking for the most direct, actionable way to protect your elbow, building stronger forearm muscles is the clearest and most impactful place to focus.
0:28

⚾️ FULL EXPLANATION OF HOW THE ELBOW HANDLES STRESS When you throw a baseball, the inside of your elbow gets hit with a big pulling/gapping force. Your body has three main ways it protects the elbow from that stress. Think of it as three layers of protection working together every time you throw. ✅ Radiocapitellar Joint Compression As the inside of your elbow tries to gap open during a throw, the outside of the joint compresses. The radius and humerus on the lateral side press together, creating a physical barrier that limits how far the elbow can open into valgus. ✅ Forearm Musculature All the forearm muscles that attach to the inside of the elbow help shield it. They anchor to the medial epicondyle and act as active stabilizers during the throw. This group includes the pronator teres, FCU, FCR, FDS, and palmaris longus. The simple takeaway is that the stronger/stiffer these muscles are, the more support they provide to the UCL. Training them through finger flexion, wrist flexion, ulnar deviation, and pronation is extremely effective. ✅ Ulnar Collateral Ligament Whatever force is not absorbed by joint compression and the forearm muscles ends up on the UCL. A UCL on its own can only tolerate roughly 35 newton meters before failure, yet every pitch produces FAR MORE than that. This highlights how essential those first two protective systems really are. 🎯 Conclusion In the big picture, your bones and your ligament offer a set, mostly fixed level of protection. They are important, but they cannot be dramatically changed. Your forearm musculature, on the other hand, is highly trainable. It can get stronger/stiffer pretty quickly and make a meaningful difference in how much stress your elbow can safely handle. If you are looking for the most direct, actionable way to protect your elbow, building stronger forearm muscles is the clearest and most impactful place to focus.

Armored Heat

10,212 Aufrufe • vor 8 Monaten

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.
0:29

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 Aufrufe • vor 7 Monaten

Most Intense Exercise You Have Never Done I consider this 1 exercise an entire workout because of how you feel after. What we are doing is using the wrists as the dial to lengthen the fascia through the elbow to shoulder to lats to low back - the whole back chain to the pelvis. The positioning of the fingers too creates the activation of the deep forearm muscles that connect all the way to the finger tip tendons in the hand. One of the athletes in this frame had a separated shoulder and after repoing these, he was able to hit handstands without any pain. This is an example of how we can completely transform athletic freedom and injury relief in minutes. Shoutout David Weck for this one.
0:32

Most Intense Exercise You Have Never Done I consider this 1 exercise an entire workout because of how you feel after. What we are doing is using the wrists as the dial to lengthen the fascia through the elbow to shoulder to lats to low back - the whole back chain to the pelvis. The positioning of the fingers too creates the activation of the deep forearm muscles that connect all the way to the finger tip tendons in the hand. One of the athletes in this frame had a separated shoulder and after repoing these, he was able to hit handstands without any pain. This is an example of how we can completely transform athletic freedom and injury relief in minutes. Shoutout David Weck for this one.

Justin Mucci

70,733 Aufrufe • vor 2 Monaten

PRONATOR TERES IN THE THROWING ARM The Pronator has 2 insertions on the inside of the elbow 1) To the Medial Epicondyle through the Common Flexor Tendon 2) To the medial portion of the Ulna (Deep) In 83% of arms, the Median Nerve Runs right between those two heads Due to throwers commonly having hypertrophied and toned up Pronators, this can become an issue with compression of the Median Nerve which runs down the forearm and into the thumb, index, and middle fingers When tight, it can limit Supination and Elbow extension With Pronation and Supination, it is important to test both Range of Motion and Strength in both the Elbow flexed and extended positions as this will affect the muscle lengths of each Trigger points here typically refer deep into the wrist and Anterior Forearm In chronically “tight” Pronators, check the opposing muscle groups (Supinator and Biceps) as you may find they are significantly restricted and essentially forcing the Pronator to “Drive with the E Brake on” with every contraction OR You may see excessive weakness that allows the Pronator to Bully it into living in the Pronated, shortened position This is a non exhaustive list of some quick nuggets in regards to the Pronator Teres as there are a ton of global and external issues that can play a huge factor here
0:26

PRONATOR TERES IN THE THROWING ARM The Pronator has 2 insertions on the inside of the elbow 1) To the Medial Epicondyle through the Common Flexor Tendon 2) To the medial portion of the Ulna (Deep) In 83% of arms, the Median Nerve Runs right between those two heads Due to throwers commonly having hypertrophied and toned up Pronators, this can become an issue with compression of the Median Nerve which runs down the forearm and into the thumb, index, and middle fingers When tight, it can limit Supination and Elbow extension With Pronation and Supination, it is important to test both Range of Motion and Strength in both the Elbow flexed and extended positions as this will affect the muscle lengths of each Trigger points here typically refer deep into the wrist and Anterior Forearm In chronically “tight” Pronators, check the opposing muscle groups (Supinator and Biceps) as you may find they are significantly restricted and essentially forcing the Pronator to “Drive with the E Brake on” with every contraction OR You may see excessive weakness that allows the Pronator to Bully it into living in the Pronated, shortened position This is a non exhaustive list of some quick nuggets in regards to the Pronator Teres as there are a ton of global and external issues that can play a huge factor here

Armored Heat

13,730 Aufrufe • vor 3 Jahren

your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼
0:34

your next back workout! like, save & give it a try💪🏻 LADIES‼️ a strong back is the foundation of having great posture! you should NEVER skip training your back especially if you want the illusion of a small waist⏳ Workout👇🏻 👉🏻👉🏻WARM-UP: band pullapart + band around the worlds 2 sets x10 reps each exercise 👉🏻Single Arm Dumbbell Row 4 sets x8 reps each arm 👉🏻Neutral Grip Pulldown 3 sets x10 reps 👉🏻Bent Over Barbell Row 3 sets x8 reps 👉🏻Straight Arm Lat Pulldown 3 sets x12 reps stop spending hours in the gym! use your time effectively and get better results faster💪🏻😈 I can simplify your workouts and help you maximize your time in the gym! Click the link to inquire for coaching -> 🫶🏼

Miranda Cohen

16,241 Aufrufe • vor 8 Monaten